8 Top Tips for Winter Eye Care
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Dry winter air, reflected UV radiation from snow and ice, and too much screen time can leave your eyes feeling itchy and irritated in the colder months. But there’s a lot you can do to remedy these issues or prevent them from happening in the first place.
“A lot of the habits that are important for eye health year-round are particularly important in the winter,” says Tiffany Chen, MD, clinical spokesperson for the American Academy of Ophthalmology.
Here are some tips to keep your eyes healthy all winter long.
1. Use Sun Protection
Sun protection is not just for sunny summer days. The sun’s rays are still present in the wintertime, even when the sky is cloudy.
“The UV radiation is still there, and it can even reflect more off snow than most people realize, so not only do you get direct UV radiation from the sun, but you can also get indirect UV radiation reflecting off other services, especially snow in the wintertime,” says Mark E. Lynn, OD, optometrist and owner of Lynn Family Sports Vision and Training in Louisville, Kentucky.
Getting too much sun can increase your risk for eye conditions like cataracts, eye cancer, or an eye condition called photokeratitis, also known as snow blindness.
“Snow blindness, a painful and damaging eye condition to the front surface of the eye, can be caused by sun reflection from snow, water, or ice,” Dr. Chen says.
She suggests wearing 100 percent UV protected sunglasses when outside. And when participating in outdoor sports, wear snow goggles with UV protection.
2. Keep Your Eyes Moist
As the air gets colder, it does not hold as much humidity.
“As it dries out and we go outside, it will take more moisture for our eyes to stay comfortable, therefore drying our eyes out,” says Dr. Lynn. “You have to remember the surface of the eye is about 99 percent water.”
The warm, dry air indoors can also cause dryness, because the air can dehydrate and damage the eyes. Since inside air is typically recirculated, Lynn says it typically contains more bacteria, fungi, and viruses than outdoor air.
“One way to help is to not keep the indoor temperature too high. This will help your eyes stay moist and help them to retain the water that they need,” he says.
For other ways to help the eyes stay clear and moist, Lynn recommended the following:
- Blink frequently to help keep eyes moist.
- Use a humidifier to add moisture to the air.
- Avoid extreme heat sources like portable heaters, radiators, and fireplaces.
- Stay hydrated by drinking at least eight glasses of water per day.
- Eat foods that are high in omega-3 fatty acids, such as fatty fish, walnuts, and flaxseeds. Some research shows a diet high in omega-3s lowers the risk of dry eye syndrome.
- Use artificial tears that are packaged in single-unit doses and are preservative free.
3. Take Breaks From Screens and Focused Work
Dry eye can contribute to eye strain discomfort, says Chen.
“When we use our screens or are focused intently on near work, we blink less often. Our eyes therefore do not get enough moisture, and we experience dry eye,” she says.
One way to avoid this is to follow the 20-20-20 rule: Every 20 minutes, look at least 20 feet away for 20 seconds to give your eyes a rest. You can also close your eyes for those 20 seconds. Setting a timer can keep you on track.
“Optical infinity is 20 feet, so if you’re looking more than 20 feet away in all directions, your visual system will be at rest. You do not have to focus or accommodate. Your eyes don’t have to turn or move, so you want to go over to a window or go outside for a few seconds,” says Lynn.
4. Wash Your Hands Often, and Avoid Touching Your Eyes
Wash your hands often, and avoid touching your eyes to ward off transmission of bacteria and viruses. This helps lower your chances of getting colds, the flu, and potentially other infections.
Also, avoid rubbing your eyes to help prevent accidental injuries to the eyes.
If you play in the snow and get snow in your eye, Lynn says to rinse it out immediately.
“[A] lot of the snow is not that soft, fluffy stuff. It may have hard crystals in it, which could cause damage to the eye and the cornea,” he says. “If you do get a snow injury, please consult your nearest eye care professional as soon as possible.”
5. Be Careful When Using Cosmetics
Dressing up for holiday events can be fun, but when it comes to eye makeup, safety and cleanliness should be front of mind. Chen offers the following cosmetics safety tips:
- Before applying eye makeup, be sure your face and eyelids are very clean.
- Use only cosmetics that are designed for use around the eyes.
- Always apply makeup outside the lash line, away from the eye, to avoid blocking the oil glands of the upper or lower eyelids. These glands secrete oils that protect the eye’s surface.
- Never share eye makeup with anyone, even family members or close friends.
- Remove your eye makeup before you go to bed. Vaseline and baby shampoo make good, gentle makeup removers.
- Whatever eye makeup remover you use, avoid getting it in your eyes.
- Throw away eye makeup after three months and get new products. Infection-causing bacteria grow easily in creamy or liquid eye makeup.
6. Care for Your Contact Lenses
Dry eyes can make wearing contact lenses uncomfortable, so taking steps to keep your eyes moist in winter is important if you wear contacts. You might also consider switching to glasses temporarily if your eyes feel very dry or it’s windy outside.
At any time of year, keeping contact lenses clean and disinfecting them as instructed by your eye care provider and contact lens manufacturer is important, says Chen.
And “[never] sleep in contacts or shower or swim with contacts in,” she adds.
7. Treat Winter Eye Allergies
Eye allergies, or allergic conjunctivitis, cause red, itchy, or watery eyes. Eye allergies may or may not be accompanied by nasal allergies, which cause such symptoms as sneezing or a stuffy nose.
Eye allergies can occur at any time of the year, including in winter, when dust mites, mold, pet dander, and household or workplace irritants, including tobacco or fireplace smoke, are common causes.
“Eye allergies can be treated with over-the-counter eye drops or with medication,” says Chen. “Talk to your ophthalmologist about your symptoms, and they can help you decide which treatment is best for you.”
8. See an Eye Doctor if You Have Persistent Symptoms
If you develop dry, itchy eyes that aren’t helped by self-care measures, you have pain in your eyes, or you’ve had an eye injury, see an eye care professional right away. Having eye problems diagnosed and treated early is the best way to get your symptoms under control and protect your vision.
Even if you’re not experiencing eye problems, winter may be a great time to schedule a routine eye exam. The American Academy of Ophthalmology suggests that all healthy adults get a comprehensive eye exam with an ophthalmologist by age 40.
“That’s the time when early signs of disease and changes in vision may start to occur. Based on the results of the initial screening, an ophthalmologist will prescribe the necessary intervals for follow-up exams,” says Chen.
However, Lynn recommends that everyone over age 4 have their eyes checked at least once every two years.
“There is much more to your vision than just reading a small letter at a certain distance. We all want to have good, crisp, clear vision our entire lives, so see your eye care professional and help make that a possibility,” he says.
If the cost of an eye exam is keeping you from seeing a professional, the American Academy of Ophthalmology’s EyeCare America program offers free eye exams with an ophthalmologist to qualified seniors or people with a family history of eye diseases such as glaucoma. To find out if you qualify, visit EyeCareAmerica.org.
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